During your ORBERA® weight loss program it’s beneficial for you to have a regular intake of balanced nutrients. Fiber is an important part of every diet. It can help you to manage your weight, boost your digestive system, and lower the risk of heart disease and diabetes.1 The key with fiber is to eat the right amount on a regular basis. If you consume too much or too little fiber, it can disrupt your digestive system and lead to constipation, bloating, cramping or uncomfortable gas.
The recommended daily intake of fiber is2:
38 g/day for men aged younger than 50
30 g/day for men aged 50 or older
25 g/day for women aged younger than 50
21 g/day for women 50 or older
Now, let’s take a look at 5 great high-fiber foods you should incorporate into your diet while you have the ORBERA® weight loss balloon and even after it has been removed.
1. Legumes & Beans
Legumes and beans are arguably the best foods to begin incorporating into your diet to raise your regular fiber intake. The top three you should aim to include in your diet are split peas (16.3 g/cup), lentils (15.6 g/cup) and black beans (15 g/cup). Other legumes and beans include lima beans (13.2 g/cup), edamame (8 g/cup), peas (8.8 g/cup) and chickpeas (8 g/cup).2
You can easily include these in dishes like chili, wraps, stew, soup and rice. Here are some great recipes to include in your diet:
Berries provide you with a sweet way to add fiber into your breakfast through smoothies, oatmeal, fruit salad, cereal or even just on their own. Enjoy berries as a snack throughout the day, freeze them to spice things up or add them to your water for a fruit-infused treat. Two types of berries jam packed with fiber are raspberries (7.6 g/cup) and blackberries (7.6 g/cup).2
If you have a natural sweet tooth, check out these berry infused recipes to boost your fiber intake!
Here’s another reason to love the creamy green fruit known as none other than avocados: they are rich in fiber! Each whole avocado is packed with 10 grams of fiber among other beneficial nutrients like proteins, potassium, vitamin C and healthy fats, avocados are a great addition that promotes healthy weight loss!7
Not only do avocados fit easily into your diet with a mere 50 calories per 1 oz. serving, but they also add 8% of your daily fiber and healthy fat intake. In fact, over 75% of the fat found in avocados is unsaturated. This makes them a great candidate if you are trying to find an alternative to foods high in saturated fats. Lastly, avocados only have 1 gram of sugar per serving, which makes them the fruit with the least amount of sugar per serving.8
There are many different ways to incorporate avocados into your meal plans to keep things interesting and delicious! Check out these recipes for some ideas:
Using quinoa as an alternative to pasta and rice can be very beneficial to your diet during your ORBERA® weight loss journey. Besides fiber, it’s also high in protein, vitamin B 12, amino acids, magnesium, and calcium. Quinoa has 6 grams of fiber per half a cup and can be used as a main dish or added into salads among other appetizers and meals. It makes a great substitute for glutinous pasta and rice because it is satisfying while still low in calories.11
Some yummy and healthy recipes with quinoa are:
Don’t let the phrase “pear-shape” steer you away from eating sweet and satisfying pears! You might be surprised at how many ways you can incorporate pears regularly into your diet for a boost of fiber. Pears can add up to 6 grams of fiber per serving (roughly 6 oz.) to help keep your digestive system moving during your ORBERA® weight loss program.14
Here are some of our favorite pear themed recipes:
Incorporating the right amount of fiber to your regular diet is a great way to stimulate your digestive system while enjoying the other nutritional benefits that these foods have to offer. So open your mind and your mouth while you try out some new recipes from our ORBERA® Instagram page!